Trainers Talk

Recently, a friend of mine who started using Progenex commented on the how he enjoyed the product but noticed that the protein powder was stickier than other known whey proteins. Thus I decided to write this article from a view of a chemist and for the sake of popularity I will use Progenex as my reference (though plenty of other brands can apply to the following). If you were to look at the nutrition label of the Progenex Recovery formula, you would notice that the first and main ingredient is “hydrolyzed whey protein isolate” (5).

This differs from many store bought protein powders which typically contain a non-hydrolyzed whey protein isolate. Essentially the difference is that while the cheaper formulations provide unaltered proteins, the hydrolyzed protein is broken down into smaller amino acid chains, which are easier for the body to metabolize.
Though Progenex is not the only provider of hydrolyzed whey protein, it is the most popular amongst the CrossFit community. The growth and popularity of Progenex can be attributed to sponsorships by both athletes of the CrossFit games and professional sports.

Obviously Progenex has kept a tight lid on the manufacturing process used to formulate their powder; however from a chemist’s perspective the overall process is not that difficult. In general, in order to break down protein chains, the protein can be treated either using an enzyme (4) or by heating the protein under either strongly basic (3) or acidic conditions (2). Basically the hydrolysis process breaks the “links” that connect simple amino acids which form the more complex whey protein isolate. The concept of why hydrolyzed proteins are more beneficial than their non-hydrolyzed counterparts is that the smaller amino acids result in an increased uptake of protein during digestion. A greater efficiency of protein absorption after your workout means larger muscle gains.

Now back to the observation of stickiness in the Progenex powder; it is likely that after the hydrolysis of the whey protein, spray drying is used to generate the product in powder form (1). This process uses low molecular weight sugars, like sucralose or fructose, both found in the Progenex formula to act as a surface stabilizer to help isolate the broken down protein powder. A secondary theory of the sticky behavior could be due to residue left over during an acid or base treatment to hydrolyze the whey protein which results in amino acid salts. The residue is essentially moisture bound to the broken down hygroscopic (attracted to water) surface of the hydrolyzed protein. Thus at the end of the day, this sticky behavior regardless of being attributed to spray drying or residue, is indicative of hydrolyzed whey protein isolate. Finally this characteristic should not be viewed as a bad thing but instead more of proof you are getting what you paid for, easily digestible protein powder.

-Coach James Bondi 

References:

(1)Adhikari B, Howes T, Wood BJ, Bhandari BR. The effect of low molecular weight surfactants and proteins on surface stickiness of sucrose during powder formation through spray drying. Journal of Food Engineering 94: 135-143, 2009.
(2)Ballin N. Estimation of whey protein in casein coprecipitate and milk powder by high-performance liquid chromatography quantification of cysteine. Journal of Agricultural and Food Chemistry 54: 4131-4135, 2006.
(3)Cheison SC, Brand J, Leeb E, Kulozik U. Analysis of the effect of temperature changes combined with different alkaline pH on the β-lactoglobulin trypsin hydrolysis pattern using MALDI-TOF-MS/MS. Journal of Agricultural and Food Chemistry 59: 1572-1581, 2011.
(4)Penas E, Prestamo G, Gomez R. High pressure and the enzymatic hydrolysis of soybean whey proteins. Food Chemistry 85(4): 641-622, 2004.
(5)ProgenexUSA.com. Progenex recovery nutrition information. Available at http://www.progenexusa.com/products/1-recovery.aspx.

As CrossFitters we are sometimes lured into the world of competition.

As you all know, competition can, and usually is a good thing. Whether you are competing against yourself, the clock or the person next to you, driving yourself to the next level is always a plus.
When you find yourself at a competition as an athlete or a fan, there are some ground rules we should all play by. Here are some Do’s and Don’ts of being at a competition….

Do’s
Always cheer for everyone….we are all trying our best.
Get to know the other athletes….they are pretty cool.
Thank the volunteers…no event if they don’t show up.
Be humble…you may get your ass handed to you next time.
Smile…if you’re not having fun you shouldn’t be there.
Help out if the need arises…then you will be more cool.
Don’ts
Argue with judges…they volunteer their weekends for free…and it’s super douchy.
Leave a mess anywhere….unless your mom is there to clean up after you.
Say negative things about other athletes or boxes….you don’t know who’s listening…and it’s super douchy.
Brag or talk s#*t…let the athletes do the talking with how they perform.
In my 5+ years in CrossFit I have only seen a few cases of the absurd. BCFers have a great reputation as being humble, nice, supportive, and all around great people. I hear it from people everywhere I go to compete or at seminars or just visitors from other boxes.

Keep up all your awesomeness and I will see you at the next comp either as a coach , athlete, or both…

Ok, so you are “paleo”.  We get it, and so does everyone else around you because you never stop talking about how “paleo” you are.  Let us be honest here.  You never stop talking about how “paleo” you THINK you are. Nobody cares how much bacon you cooked, ate, or otherwise wrapped the nearest edible item in.  The “paleo” craze today has taken exactly the same turn as the “Fat Free” craze of the 90’s and the “Gluten Free” craze as of late.  It’s called marketing. Companies pick up on trends or fads then run with the idea knowing we will flock like sheep to an iridescent 3D label boasting “Our Product Will Solve all Your Life Worries and Woes. 100% Satisfaction Guaranteed! Now EAT ME you uneducated shmuck.” What have we learned in the past from these labels?  Simply because it says “fat free” or “gluten free” does not automatically mean it is good for you. Same rules apply to “paleo.” Whether it be an actual label or a recipe boasting “PALEO” simply because it states this, does not necessarily make that information true nor does it mean you can haphazardly eat all these “paleo” labeled foods and claim you are eating “paleo”.  Not to mention you aren’t going to see results or quite possibly currently not experiencing results. The misconception here is still about dietary balance.  

The foundation of true Paleo couldn’t be any more biologically correct in regards to body responsiveness and basal nutritional needs. The concept is factual science; the misconceived manipulation has skewed proper application.

Most of us have read Greg Glassmans prescription for success/fitness/health: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basic of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports.”

As with many concepts, as popularity grows different versions and interpretations begin to evolve.  Many who believe they are following the Paleo diet need to ditch the hearsay and do some actual research themselves. The surge of convincing PseudoPaleo products on the market can lead almost anyone astray.  This creates a day where someone who consumes “paleo” pancakes, made with almond flour, coconut oil and banana for breakfast, kale chips made with nutritional yeast for a snack, and some obscure “paleo” rolls made of more nut flour and vinegar with little to no vegetables for dinner thinks they had a “paleo” day.  Newsflash, it is not!  The key is to eat simple; simple AND balanced.  As we try to mimic the diet of our Stone Age ancestors, we must consider the boundaries of contemporary food options. The pursuit of true Paleo means taking a preagricultural approach to one’s diet. Grains, dairy, and added salt were not a part of our Paleo ancestors’ intake. The further we stray from our ancestral nutritional patterns, the more diet related health problems are likely to occur.  Despite the public misconception that Paleo is some crazy radical fad diet; it’s simply a common sense approach to a healthy lifestyle based on how our ancestors, the hunter-gathers ate. They ate what was readily available to them in the present both locally and seasonally. Luckily for us, accessibility of food and resources are more readily available, however, this can also lead to our dietary demise.  The main premise of the Paleo diet is to emulate ancestral food groups with modern day foods we can easily procure from our gardens, farmers’ markets, and grocery stores.

Here is a perfect example of “paleo” vs. Paleo: A dollop of coconut cream fresh from the coconut; perfectly Paleo as a topping for your steamed vegetables.  Coconut flour mixed with almond butter, stevia, chocolate emulsified with soy lecithin and tapioca to make a pudding. Swing and a miss! Paleo is not coconut, almond, or other alternative flours, “paleo” pankcakes, Greek yogurt, cheese, copious amounts of anything (this includes meat, fat, fruit, and nut), “paleo” bread, “paleo” muffins, artificial sweeteners (including stevia), daily honey or maple syrup, pounds of bacon, protein powders…etc. People often think they can eat as much as they want as long as the items fall under the Paleo umbrella. Too much of anything can get you into trouble both from a weight/body composition standpoint and also a nutrient imbalance whether it be overload or deficiency.  Even though the assumption that our ancestors had access to nuts and seeds is reasonable, the fact is, they weren’t finding them in 10lbs bags at Costco coated in flavors and/or chocolate. Pretty sure Fred Flinstone and family weren’t sitting around the fire roasting “paleo” marshmallows and waking up to “paleo” pancakes on Sunday mornings.     A true Paleo plate begins with a large bed of any fresh, local vegetables, along with some lean protein, and a dollop of healthy fat from avocado, coconut, or olive oil.  If this is used as a template and one eats the number of plates necessary according to this model as often as their body dictates, along with drinking plenty of water, sleeping properly, and getting physical activity then THAT is Paleo. Certainly, make a treat once in a while, but remember, even a “paleo” brownie made from fresh banana, coconut oil, almond butter, raw cacao and honey is still a brownie and not something to be relied upon as a daily snack. When the incorrect versions of Paleo are followed result potential is diminished.

My point being call your style of “paleo” what you will, but be aware of what it is not. Take an educated analysis of your so-called “paleo” diet if you are not experiencing the results you want. Do some research and make minor adjustments. Splurge and cheat in moderation.  Stop boasting, posting and/or bragging about it; instead be an educator. Inform and live it! True Paleo to perfection is nearly impossible in modern society.  Evaluate what works for YOU, your body, health, fitness, goals, and situational circumstances. Paleo is not a one size fits all and must be individualized; however, the conceptual foundation is solid. We want people to join this movement of health and fitness not to deter them with egos.

1. You can’t go wrong with meat and nuts for breakfast, this will start your day off without an insulin spike! (a good thing for losing body fat)

2. Speaking of insulin spiking, avoid soda and fruit juices these are some of the worst things you can put in your body, there is no fiber in the fruit juices to slow down the absorption of the sugar. And if you still drink soda all I can say is “Really?”

3. Diet is more important than what you do in the gym, ask questions of any of the coaches and we’d love to help you!

4. Drink more water! At least half your bodyweight in ounces, your pee should be clear or close to it. Don’t make me ask you because I will 😉

5. Remember the majority of your meals should consist of meat and vegetables, nuts and seeds, some fruit, little starch (potatoes), NO sugar.

6. When you train HAVE fun! But when you are under the bar get serious, while you are squatting is not a good time to talk to your friends. 

7. Pay attention to your form vigorously, but remember…..paralysis by analysis is a real thing.

8. Farmers carries are good for your soul, even better than chicken soup.

9. Always try to get stronger, strong people are harder to kill and more useful in general (Mark Rippetoe)

10. Lululemon has really comfy clothes, and they make you look good.

 

What defines you?

Over the last several weeks people from BCF and other boxes that I talk to ask me about the Games coming up. The common thread to these questions seems to be along the lines of “what happens if you don’t podium or do very well?” or “you better podium or your reputation may suffer…”, etc…

At first I didn’t give it much thought…but as I have been thinking as the Games draw closer I have come to realize that none of that matters….at all. Let’s say I podium…then what? Nothing changes for me. I will still be here at 5:45am on Monday morning leading you guys through class. I’m smart enough to know and have enough experience to understand that any athlete can have a great or horrible weekend/event. You can train really well and show up with a virus…and you’re done. Or you can get hurt the day before you show up doing something not related to training….and you’re done. These are the realities of being a competitive athlete and ones we must understand.

Believe me, I would love to see the podium. If not, no worries. Train harder and see what next year brings, simple as that.

My life isn’t defined by how I perform in CrossFit…it’s how I perform as a husband and father within my family and how I lead and coach here at BCF…I always strive for honor, integrity and truth. Your progress and training is more important than my own. My passion is coaching and teaching and training. For me it’s better to see an athlete finally get a movement they have been struggling with than to break a sweat on my own. That gives me a sense of purpose and drive. As a coach there is no better feeling.

 

So think about what defines you in your life…I’m sure we are all pretty close on the important things…

Cheers!!

 -Mike Ford 

Learn your skills…the right way.

“People think that they can either just jump into a WOD and crank out 50 Handstand Pushups or 50 Clean and Jerks at 135. Usually this is because they are inexperienced, but that inexperience doesn’t stop them from arguing with the coaches to let them try it. Regardless of what we do as human beings, practice is what makes us better. Whether it’s speaking German, playing the violin, or performing Kipping Pullups, practice is what makes you better.” –Brian, Potomac CrossFit

This quote brings an important point home, if you want to get better at something you cannot do it as fast as possible all the time and expect to get better at it. It would be like someone wanting to learn to shoot a basketball, if at first they only tried from 30 feet away from the basket, and while running around like a maniac. Just the same no one is going to learn double unders, toes to bar, kipping/butterfly pull-ups, touch and go barbell cycling, and the like after doing 50 box jumps, 50 kettlebell swings and a 400m sprint. In order to learn these fun movements it is imperative to learn them in a NON FATIGUED state. For example if you max set of kipping toes to bar is 12 a good practice session for you would be 3 sets of 6-8 with 60 seconds of rest. This will help you develop those good movement patterns so when you are fatigued it will become automatic, you cannot condition skills. It is always better to scale the movement and move well than to go as prescribed and default to a poor and inefficient movement pattern.

Move sexy my friends.  

 

With obesity overtaking the population, exercise science and fitness industries have become a necessity.  Technology and ease in transportation have allowed us to become lazy and less active.  As a society, we are always conducting research and making new discoveries to “fix” these problems we have created for ourselves.  Since daily activities are no longer as physically demanding as they once were, people now have to make a point to incorporate a “workout” into their day.  Many changes have taken place associated with fitness, especially as the industry and research relate to women.  Around 100 years ago the possibility of a women sweating was publically unheard of and completely unacceptable. 

As women began to show interest in involvement with physical activity, they were still limited to certain sports and activities.  After research began showing extremely positive benefits associated with physical activity, societal perspectives began to change.  Only 20 years ago, the involvement of women in physical activity for health and self-image concepts began to take place.  According to researchers in 1984, evidence suggested females often lacked confidence in achievements requiring physical activity. One specific study repeatedly stated “recent research indicates that females are particularly likely to lack confidence in their abilities to perform physical activities” (Corbin, Laurie, Gruger, & Smiley, 1984, p 17).  They suggested females tended to lack confidence in their own physical abilities again mentioning, “given females’ general lack of confidence in physical activity” (Corbin et al. 1984, p18).  All prime examples of the stereotypes and societal stigmas of this era.   

Their study consisted of a relatively small sample size of 39 women ages 22 to 54 who agreed to participate in a month long 2-day-per-week aerobic exercise class.  All subjects were exposed to a 10 to 15 minute long presentation regarding the “facts” about exercise.  In addition the treatment group watched three videos demonstrating success in physical activity for women.  These video topics were used to access motivation and retention through viewing the examples vicariously.  The issues and topics presented in the videos demonstrate thinking related to the era.  Women were only recently being allowed to participate in physical activity but many stereo types still existed.  Apparently, there was still an attitude only men could play sports and that exercising would make the female physical body less attractive and manly due to an increase in muscle tone.

Fast forward 20 years and we still cannot get it right.  Society has spent all this money, effort, and research to motivate women to be physically active; however, research now shows women are involved in physical activity not for health reasons but rather to lose weight or improve body image.  The motivation focus has changed.  Despite the health related benefits associated with regular physical activity, some women are actually developing a poorer body image.  Women, especially in fitness facilities, are now more at risk of developing body dysmorphic and eating disorders.  Not all individuals actually benefit from all exercise.  Aside from the physiological benefits, a psychological perspective also needs to be considered.  As a society we have lead people, especially women, to believe the body is a completely malleable object, and when desired results do not occur, especially with a quick response or an ineffective approach people are even more likely to be dissatisfied. 

A recent study of 571 females ages 18 to 71 from various fitness centers were accessed by questionnaires on; reasons for exercise, self-objectification, body esteem, and disordered eating symptomatology.  In today’s society women are relentlessly evaluated on appearance and constantly objectified.  This causes women to place more emphasis on appearance and internalize an outsider’s perspective of their own bodies.  As a result women are continuously scrutinizing their bodies, which in turn causes greater anxiety, body dissatisfaction, and body shame, in addition to lower self-esteem, and greater symptoms of disordered eating and depression. 

As a society we need to re-direct the focus for physical activity.  People need to “exercise” daily for life-long health and functionality, not for media or societal appearance standards. Most fitness facilities actually provide an atmosphere where women’s bodies are on display with an extreme emphasis on weight loss and the “perfect” body image.  An abundance of mirrors and posters depicting the ideal body image with women often in tight and revealing clothing, does not help the majority population. In the 80’s we struggled to convince women to participate in activity, now society has disproportionately emphasized appearance benefits causing a focus shift from general health.  As a culture we need to motivate people to be active because it is healthy.  We need to assist people in finding an activity they enjoy so they can participate simply because they enjoy it and feel more capable at life rather than seeing exercise as a miserable chore they have to do to look good. The environment we have created at

Beaverton CrossFit and the entire CrossFit movement is leading the way in changing this dilemma.  We don’t have mirrors all around for a reason.

We want you all to feel comfortable and part of both a team and community.  You are not here on display you are here to train.  Sweat and bleed together.  Train to be better at life!           

– Valentine Calvin  

 

References

Corbin, C. B., Laurie, D. R., Gruger, C., & Smiley, B. (1984).  Vicarious success experience as a

Factor influencing self-confidence, attitudes, and physical activity of adult women.

Journal of Teaching in Physical Education, 4, 17-23.

 

Prichard, I. & Tiggemann, M. (2008, November). Relations among exercise type, self-

Objectification, and body image in the fitness centre environment: The role of reasons f

or exercise. Psychology of Sport & Exercise, 9(6), 855-866. Retrieved February 11, 2009,

from SPORTDiscus database.

 

 

 

 

 

 

Mushin (無心; Japanese mushin; English translation “no mind”) is a mental state into which very highly trained martial artists are said to enter during combat. They also practice this mental state during everyday activities. The term is shortened from mushin no shin, a Zen expression meaning the mind without mind and is also referred to as the state of “no-mindness”. That is, a mind not fixed or occupied by thought or emotion and thus open to everything. It is somewhat analogous to flow experienced by artists deeply in a creative process.

Mushin is achieved when a person’s mind is free from thoughts of anger, fear, or ego during combat or training. There is an absence of discursive thought and judgment, so the person is totally free to act and react towards an opponent or task without hesitation and without disturbance from such thoughts. At this point, a person relies not on what they think should be the next move, but what is their trained natural reaction or what is felt intuitively. It is not a state of relaxed, near-sleepfulness, however. The mind could be said to be working at a very high speed, but with no intention, plan or direction.

How does this relate to me and why is Mike telling us about it? This is very relevant to your training and how you approach your training. When you walk in the door you need to start to focus on your training. I know it’s hard to focus some days, just tell yourself to think about the work ahead. Warm ups are a great time to get your mind right .Instead of excessive laughing/joking, maybe focus on your day. As you work through your session, let go of the thoughts of pain and fatigue.

Only think of the task at hand, one rep at a time until you are finished. You can also focus on your breathing. In/out, it’s that simple…breathe! You will see that your performance improves as you get better at it. This is something that has to be trained and know that you will need to work on it. If you are serious about getting better results and performing better, this is a good way to approach your days.

Another good habit to get into is NOT falling down when finished…you are strong! Keep your hands off your knees, stay up right, having a positive posture = positive mindset = positive results. Tell yourself you are strong! If you go to start a heavy squat and tell yourself “Too heavy”, guess what? FAIL! Always tell yourself you can do it, and then if you fail you will be
certain you gave it your all.

The mental prep that goes into a solid performance cannot be under estimated. Use your time wisely in the gym and get the most out of your training.

Good luck in the Open!!

Intensity.

What is Intensity and why is it important when training here at BCF?

Intensity is arguably the greatest factor that makes us as CrossFitters different than regular gym goers (types of movements also differentiate us from them, but that is another topic altogether).

I remember my first experience at a CrossFit gym, I was surrounded by strangers and I was

supposed to race my way through this writing on the whiteboard (the WOD I now know) and I was told the faster you go the better. I went so hard through the baseline workout and I was floored for 30 minutes after. I felt like my lungs had exploded and then been ripped out and thrown away. I had never gone that hard before in a workout. It was those strangers who pushed me hard all the way to the end and all those other people who were cheering for me. It wasn’t really me, I just let those people tell me what to do. That was my first day of true intensity in a workout.

When we are coaching you and yelling at you, we are trying to push you. Let it happen and dig deep and give it your all, intensity hurts. Now in the box when we are training, it is important to listen to your body and make sure you always follow the mantra of Form, Consistency, and then Intensity. That is why in order to truly get all you can out of this program, you cannot emphasize form enough, it allows Intensity to happen. But in the end Intensity produces results and no one in their right mind will have a 3 minute Fran time and not be pleased with how they look in the mirror. 

Now go be virtuous in your movements, willing to learn, and accepting of criticism, so that you can eventually increase your intensity.  

 – Bryan Miller 

2013 is upon us… “New Year”, “New Goals”, “New Year’s Resolutions”… Blah, blah, blah. If you want to truly make a change in your life why wait until the New Year like everybody else? Make that change TODAY.  DON’T wait?  Always ask yourself:  “What am I waiting for?”

With that being said, in the spirit of the New Year, I do want to discuss EFFECTIVE goal setting.

Goal Setting- a theory of motivation that effectively energizes athletes to become more productive and effective through using goals.

A basic theory about goals states:
a.) a linear relationship exists between degree of goal difficulty and performance
b.) goals that are specific and difficult lead to a higher level of performance than “do your best goals”

In sport there are three different types of goals.  Research supports the position that a multiple goal strategy is best and most effective in improving performance and psychological skill in athletes. A multiple goal strategy allows the athlete to set goals in terms of successful outcome, personal

performance, and improving technique as an ongoing process. 

Outcome Goals- Focuses on the outcome of an event and usually involve some sort of interpersonal comparison. Such as setting a goal of Sub 10min “FRAN”

Performance Goals- Specify an end product of performance that will be achieved by the athlete as an independent.  Such as getting all 50DUs

unbroken within a workout.  Taking a piece of the outcome and making that your goal.

Process Goals-Focus on specific behaviors exhibited throughout a performance. Small accomplishments/improvements/corrections relative to the big picture. Such as hitting the 10ft target every time in wallballs or achieving triple extension in the snatch/not pulling too early. The idea here is to focus on proper and effective technique for executing a specific athletic task.

Reasons Why Goal Setting Results in Improved Performance:

Goal setting improves performance by directing attention, increasing effort and persistence, and motivating the athlete to learn new learning

strategies. Setting a specific goal causes an athlete to focus their attention on that goal and upon the task that is associated with that goal. Goal setting is one of the best motivational strategies available to an athlete.

 

Principals of Effective Goal Setting:

1. Make goals specific, measurable, and observable.

2. Clearly identify time constraints.

3. Use moderately difficult goals; they are superior to either easy or very difficult goals.

4. Write goals down and regularly monitor progress.

5. Use a mix of process, performance, and outcome goals.

6. Use short-range goals to achieve long-range goals.

7. Set individual performance goals

8. Set practice as well as competition goals.

9. Make sure goals are internalized by the athlete and coaches are made aware.

10. Consider personality and individual differences in goal setting.

 

People often set goals, but very few know how to set effective goals and the steps necessary to reach them. It is even more challenging to write goals down in a form that makes them motivational, measurable, and achievable.  Please use our expertise in helping you set your goals. That is why we are here!  The most common goal setting pitfalls include (a) poorly written and conceived goal statements, (b) failure to devise a goal-attainment strategy, (c) failure to follow the goal attainment strategy, (d) failure to monitor performance progress, and (e) discouragement.  Discouragement is often associated with goals being too difficult, too many goals, and the inappropriate use of outcome goals. Let us help you not only reach your goals in 2013 but also effectively set and obtain them as well! 

 

Be SMART when setting your goals!

Specific-Measurable-Action-oriented-Realistic-Timely